Tuesday, November 6, 2007

THE IMPORTANCE OF BEING …..IRRESISTABLY FIT!


 


When you hear the salutations “Uncle” or “Aunty”, we know the time has come to do something about our image! Of course, one can either rush to sign up for the latest botox jabs, hit the nearest slimming centre or take this as the best reason to go on a spending spree at the latest designer boutiques or all of them, if the bank account permits. Hopefully, after all these investments, we will hear a younger salutation thereafter. Alas, in the real world, one cannot turn back the clock. 
Unfortunately, the universal problems surrounding weight and health are not discriminately age related. The young generations today are beset by as many problems as the older generations and many of them are no different. With the convenience of the electronic and IT age, we are fast turning into couch potatoes or slaves to our computers. Ever wonder at the glow, the physique and the posture of the beautiful people around us? Look at the Korean heartthrob “Rain” who prides in his physique and Madonna, who at her age spots a beautiful figure that turns even young hip swaying ladies green? Peep under their daily schedule and you will probably find that one unavoidable fact – an almost religious commitment to their fitness programs. However, to succeed, a fitness program extends beyond just sweating daily on the cross-trainer or the treadmill. The saying that success is 99% perspiration and 1% inspiration is not unfounded. To succeed, it pays to know how to perspire correctly otherwise we may find ourselves attempting to disguise the arrivals of unwelcomed flabs making our joy of the declining reading on the scale rather short-lived!
One important and almost critical component of a successful fitness program is what we commonly term “resistance training”. So one asks, what is exactly is this component and why is it important? Surely it is only a jargon in the fitness community. Many of us do not aspire to see ourselves as one of the Olympian men and ladies who are showing off the anatomy of their muscular physiques.
To describe resistance training – it aims to help us increase our strengths and muscular endurance. With resistance training, our body is able to perform more efficiently and therefore avoid injury. Tendons and ligaments are stronger. Bones have higher density making them more resistant to fractures. And by improving maximal heart rate, metabolism also inevitably increases.

Designing a resistance training program is often an annoying process for many who are new to this discipline. To make it an enjoyable discovery, we have simplified the process. This will  help you better understand and subsequently customize resistance training into your weekly fitness sessions.

There are 6 essential program variables to consider when designing a
resistance training program. They are needs analysis, exercise selection,
training frequency, exercise order, training load and repetitions and rest
periods.

1. Needs Analysis
Refers to a process that considers the activity or sport the body is
training for and the training history and condition of the body. The unique
characteristics of the activity or goal of training must be considered in
planning a training regimen to make the training as specific as possible.
Specific muscular movement patterns, cardiovascular endurance needs and
flexibility requirements are all important considerations.

2. Exercise Selection
Exercise selection should be as goal specific as possible. Specificity
training provides the best likelihood of transfer to better performance and
optimal results.

3. Training Frequency
Refers to the number of training sessions in a given period of time. Again,
the goals of training and experience of the body must be taken into
consideration when planning training frequency. Generally three workouts per
week are recommended for many people, as the intervening days allow for
sufficient muscular recovery between sessions. A person with less experience
with resistance training should begin with fewer sessions per week.

4. Exercise Order
Involves the sequencing of exercises during a training session. Decisions
should be based upon how the body responds to specific exercises and how the
exercises performed first will affect exercises performed later. Typically,
exercises that require the most refined technique and recruit the larger
prime movers are performed first, followed by assistance exercises. A method
that allows for adequate recovery involves alternating between upper and
lower body exercises.

5. Training Load and Repetitions
Refers to the amount lifted and the number of times the weight is lifted.
Typically, there is an inverse relationship between load and repetition.
This means if the load lifted is high, the number of repetitions is low and
vice versa. The load lifted is usually dependent on the goals of the
training program. Typically a program geared towards muscular endurance or
“toning” requires lower loads and higher repetitions.

6. Rest Intervals
Generally, rest intervals are based on exercise experience and goals of
training. Typically, an individual with limited resistance training
experience will need more time for muscle recovery between sets. The main
consideration when deciding on rest interval is the goal of training. When
training for strength or power gains, the rest interval should be between
2-5 minutes. Conversely, if hypertrophy or muscular endurance is the goal,
rest intervals should be between 30-90 seconds.

There you have it. The 6 essential variables for a more effective resistance
training program.

If you would like get started in a fitness regime, email me at berdytan@singnet.com.sg or call me at +65 91110270.

yours in sports & fitness,
Albert 

Posted by Albert Tan at 11:24:09 | Permalink | Comments Off

Stop Overeating today.

Most of us would know what emotional eating is and you probably also realize that emotions can be the main cause of overeating. We all experience it once in a while, knowing or unknowingly.

Different feelings can cause emotional spells. Loss of control is one. Maybe you’re going through a difficult break-up. Your company is not doing well. A family member is ill. You can go all day feeling like you’re losing control – until the moment you open the fridge. And you feel the control is back when you can just take anything you want and eat any amount you like. The 1st thing you can do is to throw out all the junk and unhealthy food and stack your fridge with only good and healthy food. So that at least if you eat more than you should, you are taking in the good stuff.

Alternatively the better way is to use exercise as an outlet for our energy and focus that provides remedies to many of the emotions that trigger eating. You can decide which exercises you do, where you exercise and for how long, and the list goes on. Work out in the living room, or at the park or in the gym. Break a quick sweat in 15 minutes, or walk for an hour. Unlike some areas in your life, this choice is yours.

What does food provide when you’re emotional? For most, it’s comfort. Why not turn to a friend or family member instead for that comfort. Exercising in a group when stress and emotional gives you that much needed interaction with others plus benefiting from the exercise.

So remember. The next time you are feeling emotional, don’t just open the fridge and find your favorite junk foods to console you. Think about some exercises that you find comforting instead.  “Comfort exercises” are your favorites, the ones you always enjoy. They should be activities you look at as FUN, not as work and the great thing is that you can have a different comfort exercises and activities as well, it can be yoga, pilates, dancing, running playing a sport or simply just working out at the gym. Discover what exercises you truly enjoy and replace it with the unhealthy overeating habit.

Join me in one of my wide variety of fun classes or simply start or customize a private class with your buddies and family members today.

Email me at berdytan@singnet.com.sg or call me at +65 91110270 to find out more.

Yours in sports & fitness,

Albert Tan.

Posted by Albert Tan at 01:50:55 | Permalink | Comments Off

Thursday, November 1, 2007

After You Workout

Now that we’ve covered the before workout aspects, lets look forward to what we can do after the workout for better results.

When your workout’s over, generally there are 3 main things we’ll need to do:

1) Stretch

2) Eat

3) Rest

The stretch, after a hard workout our body is all tense from the numerous muscular contractions that happened during the workout. Without a proper stretching regime, our body will stiffen up and losses it’s flexibility over time. So remember to stretch from head to toe all the major muscle groups in the body especially on areas that were working hard during the workout.

The best cool-down stretching regime I love would be the buddy stretch at the end of a hard workout. Those of you who have done personal training sessions with me would have experienced it before. It’s one of the best ways to release tension in the body and help maintain and improve general overall flexibility.

The thought of what to eat sets in even before the end of a workout for some of us but hold your rational and don’t end up eating all that junk thinking that your workout was enough to cover the sin. Our body need good quality, easily digestible and nutritious food especially after a workout. Go for a balance potion of fruits, meat, nuts, grains and vegetables cooked healthily.

As for rest, make sure you have at least 6 hours of undisturbed sleep and you should be fine. Keep these simple guidelines in mind and you’ll go a long way with your fitness training reducing the risk of injuries and burn-out.

With that, I hope you’ll be looking forward to your next workout. If you have no clue or want to know more about what you should do. Call me at +65 91110270 or email me with your questions to berdyatn@singnet.com.sg.

 

Wishing you a great fulfilling day ahead!

 

Yours in sports & fitness,
Albert!

Posted by Albert Tan at 02:23:28 | Permalink | Comments Off

Wednesday, October 31, 2007

Before You Workout

Your workout shouldn’t start only when you walk into the gym. It actually begins several hours before. In this article we look at some key points to take note prior to a cardio session and prior to a strength workout. One of the main focus is on balancing the energy you take in from your food with the energy you put out from your workout. You will have to plan ahead if you are aiming for some impressive results.


If you’re doing a cardio workout you should avoid eating immediately before. The food can slow you down and cause numerous other problems. That’s because your muscles and digestive system both require blood to provide them the energy to function. When you workout immediately after a meal, your body will have difficulty supplying blood to both the digestive and muscular system at the same time. Eating too close to a workout can also cause diarrhea, cramping and an upset stomach.


If you are doing cardio first thing in the morning, don’t eat breakfast, but make sure you drink enough fluids to stay well hydrated. Drink plenty of water or consider a sports drink. Immediately after your cardio workout make sure to get some food in you.
If you plan to do cardio during the day, make sure it’s 3-4 hours before exercising after a big and heavy meal. If eating smaller meals (300 calories or less), eat 1-2 hours before exercising. Preferably choose foods that are high in protein moderate in carbohydrates and low in fat.


Bear in mind that not eating enough before a workout can be just as bad as eating too much. Try to limit the total calories in your meals to between 200 and 500 calories. Eating more than 500 calories will cause your blood sugar level to drop, leaving you feeling weak, lethargic and tired.


If you’re not doing a cardio workout first thing in the morning, eat a proper full breakfast. As your body has used up most of the energy you got from dinner the night before. As with the before cardio guidelines, If you’re eating a large meal, make sure it’s 3-4 hours before exercising. When eating smaller meals (300 calories or less), eat 1-2 hours before exercising. Choose foods that are high in protein moderate in carbohydrates and low in fat.


If it’s within an hour of your workout, avoid high fiber foods because they can give you gas or cause cramping. You should also avoid foods high on the glycemic index (GI) before a workout. High GI foods can cause your blood sugar to spike, and then crash during the workout. You want to feel energy, not sluggish.


Simple sugars don’t help with strength training either. Some athletes eat honey or candy bars before an event to get “quick energy.” That can work, but in a very limited sense. You would have to eat them about 30 minutes before an event for it to provide energy (in the form of glucose) to your muscles unless you have a turbo charged energy processing system in your body.
At the end of the day, everyone is different, so you will need to experiment and observe yourself for awhile before you figure out exactly how much and when you can eat for best results.


Dieting is about eating quality food at the right times, not eating like a monster or starving/depriving yourself of food.


For a free consultation on how best you can train and eat to achieve results in your fitness program, call me at +65 91110270 or email me at berdytan@singnet.com.sg.

Have a smashing day ahead!

 

Yours in sports & fitness,
Albert Tan.

Posted by Albert Tan at 02:09:58 | Permalink | Comments Off

Sunday, October 28, 2007

Definition of Aerobic Exercise

The American College of Sports Medicine (ACSM) defines aerobic exercise as “any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.” It is also defined as exercise that increases the need for oxygen.

Other commonly used names for aerobics exercises are:

Cardiovascular exercise, cardio, cardio respiratory

Examples of common aerobic exercises includes:

Walking, jogging, running, dancing, skiing, rollerblading, bicycling, swimming, aerobics classes (both land and water), rowing, stair climbing, etc.

Benefits of Aerobic exercises:
Aerobic exercises use continuous, rhythmic activity to strengthen your heart and lungs (which make up the cardiovascular system). When you exercise, the muscles demand more oxygen-rich blood and give off more carbon dioxide and other waste. This makes your heart beat faster to keep up.

When you follow a program of regular aerobic exercise, over time your heart grows stronger so it can meet the muscles’ demands without as much effort. Both men and women can benefit from cardiovascular fitness.
Regular aerobic exercise performed most days of the week reduces the risk of developing or prematurely dying from some of the leading causes of illness and death.

Regular aerobic exercise improves health in the following ways:

  • Reduced body fat and improved weight control
  • Lower resting systolic and diastolic blood pressure
  • Increased HDL cholesterol (the good cholesterol)
  • Decreased total cholesterol
  • Improved glucose tolerance and reduced insulin resistance
  • Decreased clinical symptoms of anxiety, tension and depression
  • Increases maximal oxygen consumption (VO 2max)

The more oxygen you are able to consume, the more you are able to exercise at higher intensities.

  • Improvement in heart and lung function
  • Increased blood supply to muscles and ability of them to use oxygen
  • Lower heart rate and blood pressure (including resting heart rate)
  • Increased threshold for muscle fatigue (lactic acid accumulation)

Frequency:
Aim for a minimum of 3 days per week with no more than 2 days between sessions. Gradually work your way up to 5 or 6 days per week. Frequency is especially important when it comes to weight loss. The more you exercise, the more calories you will burn. Do not forget the importance of rest and recovery- give yourself at least 1 to 2 days off each week.

Intensity:
The recommended range is 60-85% of your maximum heart rate. This range is called the target heart rate (THR) zone. You can use your THR, the “Talk Test” or Perceived Exertion to make sure you’re working out in a good range (not too easy, not too hard). If you can comfortably answer a question during exercise, while still feeling like you’re exerting yourself, you’re in a good calorie-burning range. This range is ideal for the general health benefits that come with exercise, and for weight loss. See below for an explanation of how to monitor your intensity.

Time:

The recommended time for most people ranges from a minimum of 20 minutes (for simple general health benefits), up to about 60 minutes. Exercise duration should be built up slowly over time. The further you go over 20 minutes, the more calories you are burning, and the more weight you will lose. This 20 minutes does not include a warm up and cool down, which should be included in every exercise session. For example, you might warm up for about 5 minutes, do 20 minutes in your target zone, and cool down for another 5 minutes. Of course, you might not start an exercise program with a lot of endurance, but you’ll slowly build up. Aim for reaching this time 3-5 days a week.

Type:
 Any activity can count as cardio/aerobic exercise as long as it meets the 3 requirements of frequency, intensity and time, you can sustain your target heart rate for at least 20-60 minutes, and do the activity several times a week.

Things to keep in mind:

1. Time can be cumulative: You don’t have to do 60 minutes all at once. You can do several 10-15 minute mini-workouts each day and add them up.
2. If you can’t reach your target heart rate with walking, then add intensity by increasing speed or incline.

Tips To Get The Most Out Of Your Workout

  • Choose an activity you enjoy. You are more likely to stick with it.
  • Warm up for at least 5-10 minutes before starting your activity.
  • Start slow and listen to your body. Go at a pace that feels good to you.
  • Cool down at least 5-10 minutes at the end of your activity.
  • Vary your exercise program to avoid boredom and plateaus.*

Hitting plateaus is normal, especially if you have been doing the same routine for awhile. You should change your exercise routine at least every 6-8 weeks (if not all the time). Changing your routine is crucial to keeping your body/muscles surprised and constantly adapting. They’ll have to work harder, you’ll be challenged, and you’ll burn more calories and build more lean muscle in the process.

Adding variety to your cardio routine:

1. Change the type of exercise you usually do (for example, start running instead of swimming or divide your time between the two activities).
2. Change the duration of your exercise. Try to increase your minutes or occasionally have a shorter (but more intense) workout.
3. Change the intensity of your workouts. This is something you can adjust on a daily basis. This includes working at an incline or harder level, sprint work, distance work, maintaining intensity, or interval work (shifting between fast and easy/recovery intervals).
4. Change all three (or a combination of two) of the first examples for added variety.

Cautions

  • Check with your doctor first if you have a chronic condition, is overweight, a smoker, or if you are middle aged or older and have never exercised.
  • Instead of trying to exercise through an injury, give it time to heal.
  • Reduce exercise intensity in response to very hot or humid environments or to altitudes above 5,000 ft.
  • Especially when it’s hot or cold outside, drink water before, during and after exercise to stay hydrated.
  • Avoid strenuous aerobic exercise during viral infections such as the flu or upper-respiratory tract infections.
  • Avoid continuing exercise if you experience chest discomfort, lightheadedness or dizziness.


There are various types of training methods, depending on personal preference. Use each of the methods periodically to add variety to your workouts.

  • Continuous Training: This is the most common method of sustained aerobic exercise for fitness improvement. There are two types:


    • Intermediate Slow Distance-generally 20 to 60 minutes of exercise designed to improve cardio respiratory fitness and reduce body fat.
    • Long Slow Distance- 60 or more minutes of continuous aerobic exercise, typically used to train for sports such as long-distance running.
  • Interval Training: Repeated intervals of exercise (such as jogging or running) interspersed with intervals of relatively light exercise (such as walking). The idea is to add intensity in short bouts that you could not sustain throughout the entire session. This type of training provides a means of performing large amounts of high-intensity exercise in a short period of time. (If you consistently keep a moderate intensity during your cardiovascular conditioning, your body adapts over time, and you’ll find yourself on a plateau.) When designing this type of workout consider:


    1. Length of the work interval
    2. Intensity of the workout
    3. Duration of the rest interval

These elements will vary depending on your current level of fitness. Through regular training, you can work up to longer work intervals with shorter rest intervals in between.

  • Circuit Training: Takes the participant through a series of exercise stations (which could also include strength training), with relatively brief rest intervals between each station. The purpose is to keep the heart rate elevated near the aerobic level without dropping off. The benefit of circuit training is that it is a complete workout- both cardio and strength, which saves time. The number of stations may range from 4 to 10.

Here is an example of a beginner circuit training workout
 Warm-up / Stretch
Circuit 1x (10-12 repetitions)
1. Squats with Swiss ball
2. Elbow to knee crunch
3. Reverse flies w/ Swiss ball
4. Hamstring flexion w/ Swiss ball
5. Lower back lift w/ Swiss ball
6. Push-ups w/ Swiss ball
Cool down / Stretch

  • Aerobic cross training: An individualized combination of all aerobic-training methods, characterized by a variety of intensities and modes.

An example of this type of workout would be: In a 40 minute workout, warm up by jogging for 10 minutes, swim for 20 minutes, then cool down by jogging for another 10 minutes. Combining these kinds of activities into one workout at steady or various intensities is a great method of fighting boredom and plateaus.
 Remember, there are many different aspects to the overall fitness of our body. So don’t just keep to one kind of training. Having variety and constantly assessing your fitness program will help you improve your fitness level a lot faster.

When in doubt, you can look for me. Email me at berdytan@singnet.com.sg or call me at +65 91110270.


Yours in sports & fitness,


Albert

Posted by Albert Tan at 15:29:59 | Permalink | Comments Off

Thursday, October 25, 2007

Exercise The Right Way.


Now that you’ve made up your mind to incorporate regular exercise into your healthy lifestyle, and take advantage of its numerous benefits. Lets ensure that your effort don’t go to waste and that this great positive lifestyle change is sustainable for the rest of your life.

Like many good things, exercise can be risky especially if it’s been a while since you’ve worked out, or if you have any health conditions (including obesity) that could increase your risk of injury. So, it’s important to know how to keep yourself safe, and avoid potential problems and risks before they happen. The information in this blog should help you do exactly that.

Precautions

Asking yourself the following questions can help rule out any underlying health concerns that could worsen with exercise. Answer yes or no to the following questions.

  1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
  2. Do you feel pain in your chest when you do physical activity?
  3. In the past month, have you had chest pain when you were not doing physical activity?
  4. Do you lose your balance because of dizziness or do you ever lose consciousness?
  5. Do you have a bone or joint problem (for example, back, knee, or hip) that could be made worse by a change in your physical activity?
  6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?
  7. Do you know of any other reason why you should not do physical activity?

If you answer YES to any of the questions on the above list, you must check in with your doctor and get cleared for exercise before you start.

Likewise, if you have any chronic medical conditions (such as diabetes, high blood pressure, or arthritis) or risk factors (such as smoking or being more than 20 pounds overweight), and have not discussed exercising with your doctor, you should do so before beginning. Exercise is often an important part of the treatment for such conditions, but you may have some limitations or special needs that your doctor can tell you about.

And always remember the golden rule of exercise safety: start slowly, and build up the intensity and duration of your exercise gradually. Trying to make up for lost time, or go from couch potato to exercise maven overnight, is a prescription for problems.

The Right Gear

Many injuries and setbacks occur because people don’t take the time to get themselves well-equipped for their exercise. So make sure you:

  • Wear shoes that fit well and are capable of providing the right kind of support for your activity and body type. If you’re a runner or walker, get your feet and gait analyzed, and get the right type of shoe for you.
  • Wear appropriate exercise clothing. Fabrics that absorb sweat and remove it from your skin are best; loose-fitting, light weight cotton is also fine. Women should wear supportive sports bras. You should not ever wear rubber or plastic suits or belts—these prevent your body from dissipating heat properly and can lead to serious health risks from overheating and dehydration.
  • Use protective gear: helmets for biking or high-contact sports; knee and elbow pads for skating; reflective clothing and/or lights for evening exercise; sunglasses, sunscreen, and hats for outdoor exercise.
  • Avoid things like ankle and wrist weights till your body is more conditioned. They can alter your normal movement patterns and increase the risk of injury. If you must add weight to your workout, a weighted vest helps distribute weight more evenly and allows you to move more freely and normally than weights attached to your extremities.

Listen to your body

A certain amount of discomfort during exercise is normal and inevitable—after all, you are challenging your body to do more than it is accustomed to. And you can expect to have some sore muscles after a vigorous workout; often the soreness doesn’t show up until a day or two later, especially with strength training.

But pain and other symptoms that occur during exercise can be warning signs that something is wrong. You should stop exercising right away if you:

  • Have pain or pressure in the left or middle part of your chest, or in the left side of your neck, left shoulder or left arm
  • Feel dizzy or sick
  • Break out in a cold sweat
  • Have muscle cramps
  • Feel sharp pain in your joints, feet, ankles, or bones
  • Notice that your heart starts racing or beating irregularly

If you start to experience these problems during high intensity aerobic exercise, it is best to immediately slow down. Allow your heart rate to drop gradually before stopping completely, since an abrupt stop can cause problems with blood circulation and fainting. However, in cases of severe and sudden pain, stop immediately, seek help, and follow up with your doctor.

If you do some of your exercise in the gym, whether on your own or in group classes, there are some simple precautions you can take to keep yourself safe:

  • Ask the gym staff about the emergency action plan (every gym should have one and the employees should know its details) and equipment they have on hand, such as a basic first aid kid and an AED (Automated external defibrillator).
  • Tell your personal trainer about your limitations or medical conditions.
  • If you don’t understand the instructions given, or the proper way to do an exercise or use a piece of equipment, always ask your personal trainer. Improper technique or body position is a major cause of injury.


A big part of exercise safety is prevention. Just as your car will run better when you service it regularly, your body will protect itself from injury when you give it the food, water, rest, and attention it needs to operate at its best.

Now that you’ve made an effort to start exercising, also consider taking time to assess your current diet habits and ensure that you are also giving your body adequate rest in the midst of the additional physical stress from exercising. When in doubt with any of these issues, feel free to contact me for clarification. I will be more than happy to share with you all that I know.

Till we meet again, have fun working out!

Yours in sports & fitness,
Albert


berdytan@singnet.com.sg


+65 91110270

Posted by Albert Tan at 10:26:36 | Permalink | Comments Off

Saturday, October 20, 2007

How to use the Elliptical.


This piece of exercise equipment is one of my personal favorite.. Ellipticals are a unique hybrid of a treadmill, stepper, bike and cross-country skier, that move your legs in an elongated oval pattern (hence the name elliptical). This low-impact machine is also easy on the knees, simple to use, and can burns big calories if used properly.

Here’s how you can get started:

  • Step onto the elliptical trainer, facing the console. You may have to start pushing the pedals to turn on the monitor.
  • Most will have a digital monitor. Follow the instructions given to either setup a pre-designed program, or start your own program (quick start button) . Notice where the controls for incline are located, as well as other important buttons for starting, stopping, and pausing for use during emergency.
  • Push the pedals in a forward motion (they can also go backwards). It’s easier to balance when moving forward, and backward pedaling can be hard on your knees.
  • Some machines have moving handlebars, and others have fixed handlebars. Using the handlebars will give you a upper-body workout, but it will also take some of the emphasis away from your legs and butt. If using fixed handlebars, continue to stand up straight and avoid leaning your weight onto the handlebars or console.
  • Increase or decrease your resistance at any point, and feel free to switch between forward and backward pedaling (if your balance allows) throughout your workout.

Using the elliptical for endurance training.
 Follow this simple program guide to improve your overall endurance with the elliptical.
The workout time will vary depending on the level you choose, but keep in mind that this is a general program and may need to be adjusted depending on your fitness level.
*This program assumes the levels on your machine go from 1-20. If this is not the case, adjust based on comfort level.

 

 Time
(min)
 Beginner
(level)
 Intermediate
(level)
 Advanced
(level)
 Instructions & Tips
Warm-up
 5
 3
 5
 6
 Set resistance and ramp (if adjustable) at a comfortable level.
Phase 1
 5
 5
 7
 7
 Set resistance and ramp (if adjustable) at a medium level, working somewhat hard.
Phase 2
 8
 6
 8
 9
 Set ramp (if adjustable) at a high level and increase resistance one level after 4 minutes. You should be sweating and breathing hard (but not exhausted) at this point.
Phase 3
 5
 5
 7
 10
 Pushing to the limit but keep a track of your heart rate maintaining at no more than 85% max.

 
Proceed to cool down
 Repeat series once (excluding warm up), then proceed to cool down
 Repeat series twice (excluding warm up), then proceed to cool down
Cool-down
 5
 3
 3
 3
 Set resistance and ramp (if adjustable) at a comfortable level. Breathing and heart rate should return to normal.
Total time
28 Minutes
 46 Minutes
 64 Minutes

 

Try this excellent program to build up your endurance and cardiovascular fitness.

Stay tune for more exercise programs in the coming weeks. In the meantime have fun and have a great end.

P.S: I am going to the Singapore International Salsa Festival to watch the Grammy Award winning band, The Spanish Harlem Orchestra performing tonight!

Yours in sports and fitness,

 

Albert

 

berdytan@singnet.com.sg


+65 91110270

Posted by Albert Tan at 10:41:36 | Permalink | Comments Off

Thursday, October 18, 2007

Let’s get started.



You are never too old to start exercising. Strength and fitness training is what you need to fight the loss of muscle, bone mass and strength that comes with age.

Everyone, no matter how young or old, should be doing some kind of regular strength and fitness training. This could be at the indoors or outdoors using resistance bands and balls, small hand weights, water and even your own body weight.

If you’ve never participated in a strength fitness training program, you should start now. Here are some very important reasons strength and fitness training makes a difference in the quality of your life:

  • Improves your ability to do everyday activities: The stronger your muscles, the easier it is to get groceries out of the car, get a package off of the top cabinet shelf and move up flights of stairs without having to grasp for air.
  • Improves your balance and stability: The stronger and more resilient your muscles, the more balance you will feel. This will help keep you safe and decreases the risk of falls or accidents.
  • Builds muscle strength: Adults lose between 1.5kg to 4kg of muscle every decade after age 20. Strength and fitness training will help prevent this muscle loss, and rebuild what you may have lost.
  • Decreases your risk of osteoporosis: Inactivity and aging can lead to a decrease in bone density, leading to brittleness. Studies have shown that consistent strength training can increase bone density and prevent osteoporosis.
  • Reduces blood pressure: Strength and fitness training can be beneficial for the prevention and treatment of high blood pressure by strengthening the heart, allowing it to beat more efficiently.
  • Increases calorie burn: Strength and fitness training increases the body’s metabolic rate, causing the body to burn more calories throughout the day. This aids significantly in long term weight loss.
  • Reduces low back pain: Research has shown that strength and fitness training can increase low back strength and alleviate low back pain when done properly.

Time spent on strength and fitness training can literally help you turn back the clock and feel younger each day. Here are some principles to remember when putting together a program:

  • Pay attention to proper form and technique, as they are very important for injury prevention and producing results. Best to engage a personal trainer to work out a program specially design for you body and guide you through.
  • Start by training 2 days/week, building up to 3 days/week for more of a challenge. Make sure you have at least one day of rest in between each session.
  • Start with 2-3 exercises each for lower body and upper body and 1-2 core exercises (abs, lower back
  • Start with two sets of each exercise (12-15 repetitions- slow and steady), using light hand weights, resistance bands or your own body weight. As you progress, you can work up to 3 or 4 sets.
  • As you add additional sets, rest 30 seconds to a minute in between each one.
  • Never hold your breath during the exercises
  • Always warm up and cool-down before and after each session.
  • When selecting a weight, it should be heavy enough that you feel the muscle working and the difficulty increasing as you get to the 15th or 20th repetition. The weight should be light enough that you can do 15 repetitions without pain or breaking proper form.
  • Strength and fitness training should never be painful! If you experience pain, stop the exercise immediately.

No matter what your age, you have a lot to gain from regular strength and fitness training. Just remember to consult your doctor before starting any exercise program.

Make an appointment with me today for a fitness analysis to find out more.

I look forward to hearing from you.

 

Yours in sports & fitness,

Albert

berdytan@singnet.com.sg

+65 91110270

Posted by Albert Tan at 03:18:51 | Permalink | Comments Off

Wednesday, October 17, 2007

Drink or not to Drink. That is the question.



No matter what diet you are on there’s always one thing in common - Water. Whether it’s a zero carbs or 3 servings of beef jerky each day, water is the cornerstone of every diet.

Today, there is an abundance of ways to get your water. From the tap, mineral water, spring water, water from bottles, water filters, water coolers, and the list goes on and on. What works? Which is better? What’s the difference between them? How much does it all cost? Here’s some help to give you a better idea.

Bottled water
Despite costing a dollar or two per bottle. There are typically two kinds of non-flavored water you can purchase – mineral and spring. And yes, there is a difference between the two. Spring water derives its name from the fact that it comes from underground water springs. It receives the same filtration treatment that all water receives, including tap water, but that’s it. It is the more natural water and is typically characterized as tasting more refreshing.

Mineral water is spring water that goes through a chemical treatment process. This adds minerals to the water, but in exchange, causes water to lose some of its refreshing taste. The technical name for the added minerals is “Totally Dissolved Solids.” If there are less than 250 mg/liter in the water, it’s considered spring. Above 250 and it’s mineral water. In fact there are three different levels of mineral water. The low mineral content is what’s normally found in stores. Bottles of water typically go for $1.25, or you can buy them in packs of 6 for $5-6.

Another option is flavored water. Gatorade for example launched its own line of flavored fitness water, but there are many other options. These waters go through a similar process to mineral water, adding not only minerals and vitamin fortification, but also a hint of artificial flavoring. It’s not much different than mineral water; its main attraction is for individuals who do not like the taste of plain water. Flavored water costs slightly higher than a regular bottled water.

Filters
Filters come in several forms; the most popular choices are a filtered water pitcher to be stored in your fridge, or an attachment to your sink faucet. The filters block several elements of tap water, including zinc, chlorine, copper, lead, sediment and other materials, up to 99 percent of each item that comes through your sink. (These additives come from the pipes they flow through, so they are not in bottled spring water). Filters can be purchased for anything from $20 to $60, and are great alternatives to buying bottled water all the time.
Water coolers
While they require a bit more maintenance than filters, water coolers are another alternative to bottled water. The cooling units are more expensive to buy up front, (the cheapest ones start at $100) but in the long run, will save you money. Five-gallon jugs can be purchased for less than $10 and they equate to 32 regular size bottles of water. Plus, companies will regularly bring you new jugs at your convenience.

The choice is yours, between bottled, flavored, filters or coolers; just make sure you’re drinking 8-12 cups per day. Find out what works best for you and stick with it! It’s definitely the key to reaching your nutritional goals.
Have fun exercising & stay hydrated!
Yours in sports & fitness,
Albert
berdytan@singnet.com.sg
+65 91110270

Posted by Albert Tan at 18:45:04 | Permalink | Comments Off

Tuesday, October 16, 2007

Dance your way to fitness.

Have you tried dancing to get in shape? With the popularity of TV dance shows these days, there’s never been a better time to put on your dancing shoes. You don’t have to be a celebrity have all the fun?

Even though you’ve probably danced a little here and there, you may not have considered it to be “real” exercise because it’s so enjoyable. This element of fun is exactly what makes dancing such a great way to get in shape.

I recommend 45 minutes of exercise each day and dancing can be a cardiovascular & overall physical workout. If you pick up the pace, you can burn as many calories as walking, swimming or riding a bicycle. In one study, researchers attached pedometers to square dancers and found that their steps covered nearly 3km in a single evening of dancing.

Treadmills and exercise bikes are great ways to get in shape, but your body can quickly get used to the technique and movement pattern—meaning you begin to see fewer results over time. Dancing, however, is multi-directional and forces your muscles to move in new ways. By working your muscles in new ways, dancing can help you get over or prevent that dreaded plateau and threshold (when you stop getting results from your fitness routine).

And while it’s easy to zone out on the treadmill for thirty minutes without paying attention to the sensations in your body, dancing is different because it stimulates your mind during the entire session. You have to pay attention to your steps at all times and anticipate your next move, which keeps you connected to your body the entire time, without getting bored.

This mental connection may be just what you need to stay sharp into your senior years too. Studies have found that frequent dancing offered the greatest protection against dementia as compared to other physical activities like golf.

Not only does dancing increase blood flow to the brain, the social aspect of dance reduces stress, depression and loneliness. The need to memorize steps and work in sync with a partner also provides a mental challenge that keeps the mind active.

Dance also counts as weight-bearing exercise, which means that it can help strengthen bones and fight osteoporosis. It requires agility, balance, and grace—qualities that hard to stimulate in a typical gym workout.

So if you’re looking to improve your health and fitness level, a wide variety of dance styles can do the trick. From Salsa to bellydance, ballet to ballroom, and Hip hop to swing, you can get a fun aerobic workout that also offers the following benefits:

  • Stronger bones
  • Greater endurance and stamina
  • Stress relief
  • More flexibility
  • Better posture
  • Improved balance
  • Total body toning
  • Enahnced weight loss
  • Cardiovascular benefits
  • Reduced back pain
  • Calorie Burn (hourly average for a 55kg person): Ballet (300), Ballroom (265), Bellydancing (380), Salsa (400), Hip Hop (400), Swing (280)

If you’re a little shy, don’t forget that you can always crank up the tunes in your own living room and dance away to your heart’s content. The kids can even join in making for a fun family fitness night. So put on your favorite music, grab a partner and start grooving!

I am starting a whole range of Salsa-based fun dance classes in the coming months so stay tune to this blog or email me at berdytan@singnet.com.sg or call me st +65 91110270 to find out more.
Yours in sports & fitness,
Albert.

Posted by Albert Tan at 17:22:01 | Permalink | Comments Off